Scientific research is constantly revealing new knowledge about healthy living, but a few simple strategies are the foundation of any well-being program:

• Watch your portions. Portion control can keep your waistline slim, your heart in check, and your disease risk down. Some of our planet’s longest-living citizens practice a philosophy called hara hachi bu: stop eating when you’re 80% full.

• Paint your plate. USDA guidelines suggest filling half your dish with fruits and vegetables at every meal, aiming for a rainbow of colors. Studies indicate that a variety of produce pigments is the true spice of life.

• Walk. Regardless of wholesome fare, you need to get moving. Research finds that physical activity is a fundamental of good physical and mental health. Walking at least 30 minutes a day, 5 times/week can help you feel your best.